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Thread: vegan sources of calcium and protein?

  1. #1
    Picaresque
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    Default vegan sources of calcium and protein?

    Any vegans on the board, I need some ideas. I'm (tentatively) considering going vegan. I'm already vegetarian and not a big cheese fan, but I do drink a lot of milk and eat egg whites regularly. What are some good alternative, tasty, low-calorie/low fat vegan sources of calcium and protein? The tricky thing is, I absolutely hate hate hate soy products.

    (And if you're vegan and eat cereal or oatmeal...is there anything you can put on it besides soy milk or cow's milk? )

  2. #2
    Gypsy74
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    Default Re: vegan sources of calcium and protein?

    milk alternatives:
    rice milk
    almond milk
    hemp milk
    brazil nut milk
    hazelnut milk

    pretty much any type of nut you can make into a milk with a high speed blender and a cheesecloth bag.

    you can buy hemp, almond, rice, hazelnut at the health food store.

    protein has been overdone- there are tons of sources everywhere

    calcium... dark greens, nuts, sesame seeds are a good source, beans, lentils, etc.

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    God/dess greenidlady1's Avatar
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    Default Re: vegan sources of calcium and protein?

    protein- beans and rice

    calcium- Tums

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    Featured Member aussiebelle's Avatar
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    Default Re: vegan sources of calcium and protein?

    For protein you can have lots of pulses, beans and lentils.

    Also I've never tried it but you could have a look at wheat protein as well.
    Some mistakes are too much fun to only make once.

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    Member Wholeman's Avatar
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    Default Re: vegan sources of calcium and protein?

    Nope, I am resisting the obvious protein source.

    I'm not going to say it... argh!

    Okay, whew, that's over.

    Yes, the twisted TG author with the boob fetish.

    http://www.asstr.org/~Wholemanz/

  6. #6
    Picaresque
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    Default Re: vegan sources of calcium and protein?

    Unfortunately, I might have to re-think the vegan thing if it involves Tums and beans. Beans, lentils etc. make me want to vomit. And I'm not ok with taking antacids on a regular basis.
    Last edited by Picaresque; 04-20-2008 at 12:07 AM.

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    God/dess Emily's Avatar
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    Default Re: vegan sources of calcium and protein?

    jeez, tums and beans? This is not good vegan PR.

    just take a calcium supplement. I do daily, but if you like, there's always calcium fortified orange juice.

    Proteins....easy, nuts (peanut butter!), protein smoothies and bars....lots of pastas and breads are high in proteins. And beans

    It's really not that hard to get all your daily requirements and be vegan.

    you said you hate soy, but most of the soymilks have different flavors. You might find one you like. I like almond milk a lot too, but rice milk just tastes like rice water. I think it's gross.

  8. #8
    Picaresque
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    Default Re: vegan sources of calcium and protein?

    Quote Originally Posted by Emily View Post
    jeez, tums and beans? This is not good vegan PR.

    just take a calcium supplement. I do daily, but if you like, there's always calcium fortified orange juice.

    Proteins....easy, nuts (peanut butter!), protein smoothies and bars....lots of pastas and breads are high in proteins. And beans
    OK, that sounds promising (if you take out the last two words there--no beans! )

    I've been googling this too, and was surprised to find that there's protein/amino acids in a lot of different fruits and vegetables too. And quinoa! Why didn't I think of that? Quinoa is delicious...and hemp seed looks interesting. Apparently it's high in protein and omega-3's.

    Then there's mention of blue-green algae (spirulina and chorella), which apparently is 60% protein...but how do you eat that? I mean, what form does spirulina come in? Powder? Liquid? Do you sprinkle it on foods, or eat it by itself, or what? They clearly need to make blue-green algae the next mystery ingredient on Iron Chef, so I can figure out what to do with it.

  9. #9
    Featured Member BrodieLux's Avatar
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    Default Re: vegan sources of calcium and protein?

    Actually, your body will absorb calcium more readily and in a greater proportion from plant foods than it ever could from a supplement or dairy. The whole needing dairy thing is a crock of shit. (No offense to cheese lovers). Humans only began domesticating cattle fairly recently in the hundreds of thousands of years we've been around.

    Really high amounts of calcium can be found in: almonds, chickpeas, collard greens, kale, hazelnuts, sesame seeds...

    But yes, pretty much everything made for vegans is fortified with calcium and other vitamins/minerals as well.

    There's a site you might find interesting: www.NotMilk.com

    As for protein, I like tempeh and tofu and I like to make frozen fruit smoothies and throw in some Rice Protein powder.
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  10. #10
    Picaresque
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    Default Re: vegan sources of calcium and protein?

    Thanks, I will check that link out. I can definitely do the leafy green vegetables thing; I'm a produce fiend.

    To be honest, right now I'm not going cold turkey. I'm just interested in shifting my diet to where it's less animal sources and mostly vegan ones. If I eat a vegan diet 95% of the time, but still have a glass of milk or an eggwhite omelet once a week, I'll consider that satisfactory. (And no, I won't join the ranks of "vegetarians who eat shellfish", proclaiming to be "vegan, oh but I eat eggs sometimes" )

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    Featured Member BrodieLux's Avatar
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    Default Re: vegan sources of calcium and protein?

    ^^ I'm pretty much what you described. I'm vegan except for when I need coffee badly and there's no soy milk around so I have to use cream. Or when I crave a chocolate chip cookie. Etc. Basically when will power fails me I slip up. But I have found that my body runs better (digestively especially) on a vegan diet, and as long as you make a conscious effort to do it well (produce, produce, produce) you should be set.
    Quote Originally Posted by CuriousSeeker View Post
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    God/dess greenidlady1's Avatar
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    Default Re: vegan sources of calcium and protein?

    Quote Originally Posted by Emily View Post
    jeez, tums and beans? This is not good vegan PR.
    Maybe the Tums aren't but whats wrong with beans?

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    God/dess Emily's Avatar
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    Default Re: vegan sources of calcium and protein?

    you can be "almost vegan."

    don't worry about sounding hypocritical if you can't 100% commit. It's not about putting a label on it to satisfy other people. You do your thing that is right for you. I'm sure some of the hardcore vegans would have issue with me because I eat honey. But fuck it. I'm eating honey. And if I didn't, I'm sure some raw vegans would snub their nose at me because I cook my food.

    and I'll admit it....sometimes I cave into M&Ms.

    needing dairy is BS. The whole idea of drinking something meant for the infant of another species is strange when you think about it. Never mind what they did to produce that milk. Calcium, yes, but cow's milk? eh.

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    Default Re: vegan sources of calcium and protein?

    John McDougall M.D. (he's got a website and a number of books) says that it's very difficult for someone who gets enough calories to not get enough protein - even carrots have protein! Westerners are obsessed with protein and get too much - which causes other health problems. He's a vegan for health, not for animals (which is interesting to me, as I see health as a side benefit to not hurting animals). Also, the book The China Study makes the case for health veganism, and I don't think there's an overconcern about protein, as long as you're getting proper calories and attempting to incorporate some nuts, seeds, grains, and such into your diet.

    There's a large veg forum on the net that can be helpful for people with specific questions about how to get certain nutrients or transition to veg... http://www.veggieboards.com

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    Featured Member BrodieLux's Avatar
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    Default Re: vegan sources of calcium and protein?

    ^^ Yes, The China Study is fascinating!
    Quote Originally Posted by CuriousSeeker View Post
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    God/dess ahmeerah's Avatar
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    Default Re: vegan sources of calcium and protein?

    Quote Originally Posted by BrodieLux View Post
    Actually, your body will absorb calcium more readily and in a greater proportion from plant foods than it ever could from a supplement or dairy. The whole needing dairy thing is a crock of shit. (No offense to cheese lovers). Humans only began domesticating cattle fairly recently in the hundreds of thousands of years we've been around.

    Really high amounts of calcium can be found in: almonds, chickpeas, collard greens, kale, hazelnuts, sesame seeds...

    But yes, pretty much everything made for vegans is fortified with calcium and other vitamins/minerals as well.

    There's a site you might find interesting: www.NotMilk.com

    As for protein, I like tempeh and tofu and I like to make frozen fruit smoothies and throw in some Rice Protein powder.
    This is the best answer.

    The worst one was the Tums and beans recommendation.

  17. #17
    Picaresque
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    Default Re: vegan sources of calcium and protein?

    Quote Originally Posted by ahmeerah View Post
    This is the best answer.

    The worst one was the Tums and beans recommendation.
    well she's right, beans are good vegan sources of protein. The only problem is that I don't like them.

    Taking antacids on a regular basis isn't good for you though, especially if you don't have acid reflux.

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    Default Re: vegan sources of calcium and protein?

    Are you opposed to beans in all forms, as in hummus?

    So many dishes that people enjoy - particular those involving meat - are preferred because of the added sauces and flavoring. That's why it's so easy to make meatless lasagna, enchiladas, etc.

    Also, things like salads are easy to use beans in (you don't need a lot), and get lost in the dressing.

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    Featured Member CuriousSeeker's Avatar
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    Default Re: vegan sources of calcium and protein?

    Quote Originally Posted by Picaresque View Post
    Taking antacids on a regular basis isn't good for you though, especially if you don't have acid reflux.
    Why are they bad? The risk of kidney stones?
    "Don't piss off a motivated stripper."


  20. #20
    Picaresque
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    Default Re: vegan sources of calcium and protein?

    Quote Originally Posted by Lilah29 View Post
    Are you opposed to beans in all forms, as in hummus?
    Well...chickpeas are the exception to my anti-bean thing. So yes, I like hummus. And plain chickpeas. Lima beans are also not bad; if I could figure out some tasty spice combo to put on them, they'd probably be pretty good.

    And soy-based meat substitutes (and soy products in general) are out for me not because of the flavor or texture, but because I always feel sick after eating soy. Whether it's soy burgers, soy milk, you name it...it just doesn't agree with me.

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    God/dess ahmeerah's Avatar
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    Default Re: vegan sources of calcium and protein?

    ^^^^ If you're not a bean person and you're thinking about going vegan?

  22. #22
    Picaresque
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    Default Re: vegan sources of calcium and protein?

    Quote Originally Posted by ahmeerah View Post
    ^^^^ If you're not a bean person and you're thinking about going vegan?
    yes...maybe I'm crazy.

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    Featured Member BrodieLux's Avatar
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    Default Re: vegan sources of calcium and protein?

    I'm not that reliant on beans, but I've acquired a craving for them when I need protein. One dish I LOVE lately is a sort of stir-fry of black beans (YUM) with steamed kale and sundried tomatoes with tofu or tempeh.
    Quote Originally Posted by CuriousSeeker View Post
    ^Pssssttttt, your stripper is showing.

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    Featured Member AznExtasy's Avatar
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    Default Re: vegan sources of calcium and protein?

    Lentil soup is yummy, I can't make it so I buy it in a can.

  25. #25
    Gypsy74
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    Default Re: vegan sources of calcium and protein?

    Quote Originally Posted by ahmeerah View Post
    ^^^^ If you're not a bean person and you're thinking about going vegan?
    I wasn't a bean person either when I went vegan (almost 4 years ago), but now I am. You just get used to it and learn to incorporate different types into recipes. You don't have to eat them a lot either. There are exceptions to soy meat products-- you can find veggie burgers made out of vegetables and sunflower seeds, for example. There's also veggie burgers made out of black beans--which are way better than the soy type.

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